3 Keto-Friendly Pasta Replacements That You Need To Try! 

Written by Molly Becker, Director of KetoBars on March 30th 2021

Are you missing pasta night on your low carb diet? Longing for the days of spaghetti and baked ziti? Not anymore! We've gathered 3 of the best keto-friendly pasta replacements that are just as good as the real thing AND won't kick you out of ketosis.

Want to find out how you can start making your own guilt-free pasta at home? Keep on reading to get the deets!👇

quick and simple low carb pasta replacement spaghetti squash
easy spiral zucchini noodles keto friendly meals
keto cauliflower dish mac and cheese replacement

1. Spaghetti Squash

how to prep delicious low carb spaghetti squash meal
how to prep a delicious low carb spaghetti squash meal
how to prepare spaghetti squash

Spaghetti squash is a great pasta alternative because when cooked, the flesh of this squash naturally takes on the stringy texture of spaghetti, hence the name! 


1. Preheat your oven to 400 degrees F. 

2.  Cut your squash in half lengthwise, then scoop out the seeds.

3. Drizzle the inside with olive oil and a pinch of salt and pepper. Adding too much oil or salt during this step can make your spaghetti squash watery, so add these ingredients lightly. 

4. Place your squash inside down on a baking sheet, this is how you will roast it in the oven. 

5. Poke a few holes in the outer skin and stick your squash in the oven for 30-40 minutes (for al dente spaghetti). You can leave it in for longer if needed. 

6. Once your squash is roasted and cool to the touch, use a fork to scrape the inside and create spaghetti like strands. 

7. Season to your liking and serve! You can use this as a spaghetti replacement for any pasta dish.  

MACROS FOR 1 CUP: Spaghetti Squash Calories: 42  | Net Carb: 7.8g | Total Fat: 0.4g | Total Carb: 10g | Fiber: 2.2g  | Protein: 1g

2. Cauliflower 

how to prepare cauliflower mac and cheese
how to prepare cauliflower mac and cheese
how to prepare cauliflower mac and cheese

Ok, cauliflower doesn't really look like a pasta replacement but, it can be a great alternative for dishes that use smaller noodles, like mac and cheese!   


1. Preheat your oven to 450 degrees F. 

2. Cut a head of cauliflower into small florets and place them on a baking sheet.

3. Melt 2 tablespoons of butter and spread the over your cauliflower. 

4. Roast your cauliflower for 10-15 minutes, until crisp and tender. 

5. Add the roasted cauliflower to cheese sauce or casserole of your choice for a delicious and low carb pasta replacement! 

MACROS FOR 1 CUP: Cauliflower Calories: 27 | Net Carb: 3g | Total Fat: 0.3g | Total Carb: 5g | Fiber: 2g | Protein: 2g |

3. Zucchini Noodles

how to prepare zucchini noodles
how to prepare zucchini noodles
how to prepare zucchini noodles

Zucchini noodles can be enjoyed raw (if you like a little extra crunch!) But, if you prefer a softer "noodle" they can also be baked, sauted, boiled, or microwaved.  


1. First, you will want to cut your Zucchini into "noodles". To do this, you can use a Spiralizer, Julienne peeler, or Mandoline slicer. 

2. Once your Zucchini is cut into noodles, you can enjoy them raw or cook them in any way you'd like.


1. Bake: Preheat your over to 200 degrees F and evenly distribute your noodles on a baking sheet. Sprinkle with salt and cook for 10-15 minutes. 

2. Saute: Add one tablespoon of olive oil or avocado oil to a pan and saute for 1-2 minutes.

3. Boil: Bring a pot of water to a boil and toss in your zucchini noodles. Let them boil for 1-2 minutes. Drain in a colander and serve! 

4. Microwave: Place your noodles in a microwave safe dish and cook in 30 second increments until done. Cooking in the microwave usually only takes 1-2 minutes total. 

MACROS FOR 1 CUP: Zucchini Calories:  | Net Carb: 2g | Total Fat: 26g | Total Carb: 16g | Fiber: 5g | Protein: 7g |

Love this blog post? Share it on social! 



Sold Out